Functional Medicine
Back Clinic Inoshanda Mushonga Chikwata. Mushonga unoshanda ishanduko mukuita kwemishonga inogadzirisa zvirinani zvinodiwa zvehutano zvezana ramakore re21. Nekuchinja nzira yakanangana nechirwere chekurapa kune imwe nzira inotariswa nemurwere, mushonga unoshanda unotaura kumunhu wese, kwete zviratidzo zvega zvega.
Vashandi vanopedza nguva nevarwere vavo, vachiteerera nhoroondo dzavo uye vachitarisa kuwirirana pakati pemajini, zvakatipoteredza, uye mararamiro ehupenyu zvinogona kukanganisa hutano hurefu uye yakaoma, chirwere chisingaperi. Nenzira iyi, mushonga unoshanda unotsigira yakasarudzika kuratidzwa kwehutano uye kusimba kune wega wega.
Nekuchinja kutariswa kwakanangana nechirwere chemaitiro ekurapa kune iyi nzira inotarisana nemurwere, varapi vedu vanokwanisa kutsigira maitiro ekuporesa nekuona hutano uye hurwere sechikamu chekutenderera uko zvese zvikamu zvehupenyu hwehupenyu hwemunhu zvinopindirana zvine simba nenharaunda. . Kuita uku kunobatsira kutsvaga nekuona genetic, mararamiro, uye zvakatipoteredza izvo zvinogona kushandura hutano hwemunhu kubva kuhurwere huchienda kune kugara zvakanaka.
by Dr Alex Jimenez Health Coaching , udyo
Kune vanhu vanotarisa kudya kwavo panguva yezororo rekutenda, kuziva kukosha kwekudya kweTurkey kunogona kubatsira kuchengetedza hutano hwekudya?
Kudya zvinovaka muviri uye Bhenefiti
Minimally processed turkey inogona kuve sosi inobatsira yeprotein, mavhitaminzi, uye zvicherwa. Zvisinei, huturu hunogadzirwa hunogona kuva neshuga yakawanda, mafuta asina kunaka, uye sodium.
udyo
Ruzivo rwekudya kwegumbo reTurkey rakakangwa neganda - 3 ounces - 85g. (US Department of Agriculture. 2018 )
Makorori - 177
Mafuta - 8.4
Sodium - 65.4mg
Carbohydrate - 0 g
Fiber - 0 g
Shuga - 0g
Mapuroteni - 23.7 g
Carbohydrate
Turkey haina chero makhahydrates.
Dzimwe nyama dzekudya kwemasikati dzine carbs sezvo turkey inodyiwa, yakabikwa, kana yakaputirwa mumuto une shuga kana kuwedzerwa panguva yekugadzirisa.
Kusarudza kutsva kunogona kuita mutsauko mukuru mune zvehuga.
mafuta
Mafuta mazhinji anobva paganda.
Turkey kazhinji ine zvikamu zvakaenzana zvemafuta akazara, monounsaturated, uye polyunsaturated mafuta.
Kubvisa ganda uye kubika pasina kuwedzera mafuta kunoderedza huwandu hwehuwandu hwemafuta.
Protein
Turkey inzvimbo yakanaka kwazvo yeprotein yakakwana, ine magiramu makumi maviri nemana mu24-ounce inoshumira.
Mazamu akarenda, senge mazamu asina ganda, ane mapuroteni akawanda.
Mavhitamini uye Maminerals
Inopa vhitamini B12, calcium, folate, iron, magnesium, phosphorus, potassium, uye selenium.
Nyama yakasviba ine iron yakawanda kudarika nyama chena.
Health Benefits
Inotsigira Muscle Retention
Sarcopenia, kana kutambisa tsandanyama, kunowanzo tungamira kune utera muvanhu vakura.
Kuwana mapuroteni akakwana pakudya kwega kwega kwakakosha kune vakura vakura kuchengetedza tsandanyama uye kufamba kwemuviri.
Turkey inogona kubatsira kusangana nemazano anoratidza kuonda nyama kudyiwa 4-5 nguva pasvondo kuchengetedza hutano hwemhasuru nekuchembera. (Anna Maria Martone, et al., 2017 )
Inoderedza Diverticulitis Flare-Ups
Diverticulitis ndiko kuzvimba kwekoloni. Zvokudya zvinokonzera njodzi ye diverticulitis zvinosanganisira:
Fiber kudya - kunoderedza njodzi.
Yakagadzirwa nyama tsvuku yekudya - inomutsa njodzi.
Kudya nyama tsvuku ine mafuta akawanda akawandisa - kunomutsa ngozi.
Vatsvakurudzi vakadzidza varume ve253 vane diverticulitis uye vakaona kuti kutsiva imwe yenyama tsvuku nekushumira kwehuku kana hove kunoderedza ngozi ye diverticulitis ne20%. (Yin Cao et al., 2018 )
Chidzidzo chacho chinogumira ndechekuti kudyiwa kwenyama kwakanyorwa muvarume chete, madyiro acho aitaurwa ega, uye mari yaidyiwa pachikamu chega chega chekudya haina kunyorwa.
Inogona kunge iri yekutsiva inobatsira kune chero munhu ari panjodzi ye diverticulitis.
Inodzivirira Anemia
Turkey inopa kudya kunodiwa nemasero eropa.
Inopa heme simbi , nyore kunyura panguva yekugaya, kudzivirira iron inoshaya anemia. (National Institutes of Health. 2023 )
Turkey zvakare ine folate uye vhitamini B12, iyo inodiwa mukuumbwa uye kushanda kwakaringana kwemasero matsvuku eropa.
Kugara turkey kushandiswa kunogona kubatsira kuchengetedza masero eropa ane utano .
Inotsigira Moyo Hutano
Turkey inzira yakaonda kune dzimwe nyama yakaderera-sodium, kunyanya kana ganda richibviswa uye rakabikwa ritsva.
Turkey zvakare yakakwirira mune amino acid arginine.
Arginine inogona kubatsira kuchengeta tsinga dzakavhurika uye dzakasununguka semutangiri we nitric oxide. (Patrick J. Skerrett, 2012 )
Allergies
Kusawirirana kwenyama kunogona kuitika chero zera. A turkey allergy inogoneka uye inogona kusanganiswa neallergies kune mamwe marudzi ehuku uye nyama tsvuku. Zviratidzo zvinogona kusanganisira: (American College yeAllergy, Asthma & Immunology. 2019 )
Kudzora
Diarrhea
Wheezing
Kupfupika kwemhepo
Kudzokorora chikosoro
Kuzvimba
Anaphylaxis
Kuchengetedza uye Kuchengetedza
Kugadzirira
Iyo USDA inokurudzira 1 pondo kumunhu wega wega.
Izvi zvinoreva kuti mhuri yevashanu inoda 5-pound turkey, boka re12 pa12-pondo. (US Department of Agriculture. 2015 )
Chengetedza nyama itsva mufiriji kusvikira wagadzirira kubika.
Frozen pre-stuffed turkeys zvakanyorwa ne USDA kana mamiriro ehurumende yekuongorora akagadzirirwa pasi pekuchengetedzwa, kudzorwa mamiriro.
Bika ma turkeys akaomeswa nechando ega kubva muchando pane kutanga kunyunguduka. (US Department of Agriculture. 2015 )
Nzira dzakachengeteka dzekunyungudutsa turkey yakaomeswa nechando: mufiriji, mumvura inotonhora, kana microwave oveni.
Dzinofanirwa kunyungudutswa kwenguva yakati rebei uchishandisa nhungamiro zvichienderana nehuremu.
Inoda kubikwa kusvika mukati mekushisa kwe 165 degrees Fahrenheit.
Yakabikwa turkey inoda kuiswa mufiriji mukati memaawa 1-2 mushure mekubika uye kushandiswa mukati memazuva 3-4.
Zvisaririra zveTurkey zvakachengetwa mufiriji zvinofanira kudyiwa mukati memwedzi 2-6.
Kudya Zvakanaka Kuti Unzwe Zvirinani
VIDEO
References
US Department of Agriculture. FoodData pakati. (2018). Turkey, makirasi ose, gumbo, nyama uye ganda, yakabikwa, yakagochwa .
Martone, AM, Marzetti, E., Calvani, R., Picca, A., Tosato, M., Santoro, L., Di Giorgio, A., Nesci, A., Sisto, A., Santoliquido, A., & Landi, F. (2017). Exercise uye Protein Intake: A Synergistic Nzira yekurwisa Sarcopenia. BioMed research international, 2017, 2672435. doi.org/10.1155/2017/2672435
Cao, Y., Strate, LL, Keeley, BR, Tam, I., Wu, K., Giovannucci, EL, & Chan, AT (2018). Kudya nyama uye njodzi ye diverticulitis pakati pevarume. Gut, 67(3), 466–472. doi.org/10.1136/gutjnl-2016-313082
National Institutes of Health, Hofisi yeDietary Supplements. (2023). Simbi: Gwaro Rechokwadi reVashandi Vehutano .
Skerrett PJ. Harvard Health Publishing, Harvard Medical School. (2012). Turkey: Hwaro Hutano Hwekudya Kwezororo .
American College yeAllergy, Asthma & Immunology. (2019). Kusawirirana nenyama .
US Department of Agriculture. (2015). Ngatitaurei neTurkey - Gwaro reVatengi reKugocha Zvakachengeteka muTurkey .
by Dr Alex Jimenez Detoxification , Mishonga Inobatanidza
Kune vanhu vanorwara neallergies, kushandisa acupuncture kunogona kubatsira kudzoreredza uye kugadzirisa zviratidzo?
Acupuncture Inogona Kubatsira NeAllergies
Acupuncture iri kuita inoremekedzwa imwe nzira yekurapa kune dzakasiyana siyana nyaya dzekurapa, kubva pakufunganya kusvika kune fibromyalgia kusvika pakuonda. Pane humbowo hwekuti acupuncture inogona kubatsira neallergies nekuderedza zviratidzo nekuvandudza hupenyu. (Shaoyan Feng, et al., 2015 ) The American Academy yeOtolaryngology-Musoro uye Neck Surgery Foundation inokurudzira vanachiremba kuti vape acupuncture kuvarwere vari kutsvaga marapirwo asiri emishonga kune avo allergies kana kuvaendesa kune acupuncturist. (Michael D. Seidman, et al., 2015 )
Acupuncture
Acupuncture itsika yechiChinese mushonga/TCM tsika umo tsono dzakatetepa zvakanyanya dzinoiswa mumuviri panguva dzakatarwa, dzichigadzira network yenzira dzesimba dzinozivikanwa semeridians.
Idzi nzira dzinotenderera hupenyu hwakakosha simba / chi kana qi.
Imwe neimwe meridian inosanganiswa neyakasiyana system system.
Tsono dzinoiswa kunanga nhengo dzine chekuita nechirwere chiri kurapwa.
Acupuncture inogona kubatsira neallergies nekutarisa akati wandei meridians, kusanganisira mapapu, colon, dumbu, uye spleen. Aya mameridians anotendwa kuti anotenderedza hupenyu hwekudzivirira simba kana rudzi rwesimba rekudzivirira.
Kudzoreredzwa kwesimba rekudzivirira kana kushomeka kunogona kukonzera allergy zviratidzo sekuzvimba, maziso ane mvura, mhino inomhanya, kuhotsira, allergic eczema, uye conjunctivitis. (Bettina Hauswald, Yury M. Yarin. 2014 )
Chinangwa ndechekusimudzira mapoinzi kudzoreredza mwero musimba uye kubvisa zviratidzo.
Dzidziso dzeSainzi
Imwe dzidziso ndeye tsono dzinoshanda zvakananga patsinga dzetsinga, dzichipesvedzera mameseji kuuropi kana iyo autonomic nerve system uye kutapurirana kwezviratidzo mukati memuviri, kusanganisira immune system. (Tony Y. Chon, Mark C. Lee. 2013 )
Imwe idzo tsono dzinopesvedzera zvimwe zviitiko zvemasero, kunyanya kutakura, kuparara, uye kucheneswa kwevamiriri vebioactive.
Iko kusanganiswa kwezviito izvi kunofungidzirwa kuti kunoderedza kuzvimba senge allergic rhinitis - hay fever, iyo mukati memhino inozvimba nekuzvimba mushure mekufema mumhepo. (Bettina Hauswald, Yury M. Yarin. 2014 )
Ongororo ya2015 yakagumisa kuti kwave nemhando yepamusoro-soro yakadzorwa miedzo inoratidza kugona kweacupuncture mukurapa mwaka uye perennial allergic rhinitis. Zvidzidzo zvidiki zvakaratidza mamwe mabhenefiti ekutanga eacupuncture kana zvichienzaniswa ne antihistamines, asi kutsvagisa kwakawanda kunodiwa. (Malcolm B. Taw, et al., 2015 )
Kurapa Allergies
Vamwe vanhu vanosarudza acupuncture vari kutsvaga dzimwe nzira dzekurapa kwakajairwa senge mishonga, sprays nasal, uye immunotherapy.
Vamwe vari kutsvaga nzira dzekuwedzera kushanda kwemishonga yatove kutorwa, yakadai sema antihistamines kana kuti pfapfaidzo yemhino, kana kupfupisa kuti inodiwa kwenguva yakareba sei kana kuti kakawanda sei.
Kurapa kwekutanga kunowanzobatanidza kugadzwa kwevhiki kana kaviri-pasvondo kwemavhiki kana mwedzi yakati wandei, zvichienderana nekuoma kwechiratidzo.
Izvi zvinogona kuteverwa nemishonga yegore negore kana kuti pazvinenge zvichidiwa. (American Academy yeMedical Acupuncture. 2020 )
Nyika zhinji dzinoda rezinesi, chitupa, kana kunyoresa kudzidzira acupuncture, asi izvi zvinosiyana kubva mudunhu nenyika.
Recommendations ndeye murapi anosimbiswa ne National Certification Commission yeAcupuncture uye Oriental Medicine .
Chiremba anopa acupuncture.
The American Academy yeMedical Acupuncture ine runyoro rwevaacupuncturists vari zvakare vanachiremba vekurapa.
tsono dzeacupuncture dzisina kubatwa zvakanaka dzinogona kukonzera mhedzisiro yakaipa kubva kuhutachiona, nhengo dzakaboorwa, mapapu akadonha, uye kukuvara kunheyo yepakati. (National Center for Complementary uye Integrative Health. 2022 ) Usati waedza acupuncture, bvunza mutarisiri wako wekutanga wehutano, allergist, kana nyanzvi yemishonga yekubatanidza kuti uve nechokwadi chekuti isarudzo yakachengeteka uye inoshanda uye nzira yakanakisa yekuibatanidza mune yakazara. allergy kutarisira.
Kurwisa Kuzvimba Zvakasikwa
VIDEO
References
Feng, S., Han, M., Fan, Y., Yang, G., Liao, Z., Liao, W., & Li, H. (2015). Acupuncture yekurapa kweallergic rhinitis: kuongororwa kwakarongeka uye meta-analysis. American Journal of rhinology & allergies, 29 (1), 57-62. doi.org/10.2500/ajra.2015.29.4116
Seidman, MD, Gurgel, RK, Lin, SY, Schwartz, SR, Baroody, FM, Bonner, JR, Dawson, DE, Dykewicz, MS, Hackell, JM, Han, JK, Ishman, SL, Krouse, HJ, Malekzadeh, S., Mims, JW, Omole, FS, Reddy, WD, Wallace, DV, Walsh, SA, Warren, BE, Wilson, MN, … Guideline Otolaryngology Development Group. AAO-HNSF (2015). Clinical practice guideline: Allergic rhinitis. Otolaryngology-kuvhiyiwa kwemusoro nemutsipa: chinyorwa chepamutemo cheAmerican Academy yeOtolaryngology-Musoro uye Neck Surgery, 152 (1 Suppl), S1-S43. doi.org/10.1177/0194599814561600
Hauswald, B., & Yarin, YM (2014). Acupuncture mu allergic rhinitis: A Mini-Ongororo. Allergo journal international, 23(4), 115–119. doi.org/10.1007/s40629-014-0015-3
Chon, TY, & Lee, MC (2013). Acupuncture. Mayo Clinic maitiro, 88 (10), 1141-1146. doi.org/10.1016/j.mayocp.2013.06.009
Taw, MB, Reddy, WD, Omole, FS, & Seidman, MD (2015). Acupuncture uye allergic rhinitis. Ikozvino maonero mune otolaryngology & kuvhiyiwa kwemusoro nemutsipa, 23 (3), 216-220. doi.org/10.1097/MOO.0000000000000161
American Academy yeMedical Acupuncture. (2020). Acupuncture uye Mwaka Allergies .
National Center for Complementary uye Integrative Health. (2022). Acupuncture: Zvaunoda Kuziva .
by Dr Alex Jimenez Functional Medicine , Gastro Intestinal Health , Viscerosomatic Reflex
Vanhu vane dambudziko rekugaya izvo zvisingakwanisi kuonekwa vanogona kunge vari kusangana nekushanda kwegastrointestinal kusagadzikana. Kunzwisisa marudzi kungabatsira here kugadzira zvirongwa zvekurapa zvinoshanda?
Functional Gastrointestinal Disorders
Kushanda gastrointestinal kusagadzikana, kana FGDs , ihosha dzegadziriro yekugaya umo kuvapo kwechimiro kana matishu abnormality kusingagoni kutsanangura zviratidzo. Inoshanda gastrointestinal kusagadzikana inoshaya zvinozivikanwa biomarkers uye inoongororwa zvichienderana nezviratidzo. (Christopher J. Black, et al., 2020 )
Roma Criteria
FGDs dzakashandisa kuongororwa kwekusabatanidzwa, zvichireva kuti vaigona kungoonekwa mushure mekunge organic / identifiable chirwere chabviswa. Zvisinei, muna 1988, boka revatsvakurudzi nevarapi vehutano vakasangana kuti vagadzire nzira dzakasimba dzekuongororwa kwemhando dzakasiyana dzeFGDs. Iyo nzira inozivikanwa seRome Criteria. (Max J. Schmulson, Douglas A. Drossman. 2017 )
FGDs
Rondedzero yakazara sezvakatsanangurwa neRome III maitiro (Ami D. Sperber et al., 2021 )
Functional Esophageal Disorders
Kushanda chirungurira
Kushanda kurwadziwa kwechipfuva kunofungidzirwa kuve kwesophageal kwakabva
Kushanda dysphagia
Globus
Functional Gastroduodenal Disorders
Kubheuka kwakanyanya kusingazivikanwe
Functional dyspepsia - inosanganisira postprandial distress syndrome uye epigastric pain syndrome.
Chronic idiopathic nausea
aerophagia
Kushanda kurutsa
Cyclic vomiting syndrome
Rumination syndrome muvanhu vakuru
Functional Bowel Disorders
Irritable bowel syndrome - IBS
Functional constipation
Manyoka anoshanda
Kusatariswa kunoshanda bowel kusagadzikana
Functional Abdominal Pain Syndrome
Kushanda marwadzo emudumbu - FAP
Inoshanda Gallbladder uye Sphincter yeOddi Disorders
Functional gallbladder disorder
Inoshanda biliary Sphincter yeOddi disorder
Inoshanda pancreatic Sphincter yeOddi kusagadzikana
Functional Anorectal Disorders
Kushanda fecal incontinence
Functional Anorectal Pain - inosanganisira chronic proctalgia, Levator ani syndrome, isina kutaurwa inoshanda anorectal pain, uye proctalgia fugax.
Functional Defecation Disorders - inosanganisira dyssynergic defecation uye isina kukwana defecatory propulsion.
Childhood Functional GI Disorders
Mucheche/Mucheche (Jeffrey S. Hyams et al., 2016 )
Mucheche colic
Functional constipation
Manyoka anoshanda
Cyclic vomiting syndrome
Kuchenesa vacheche
Infant rumination syndrome
Mucheche dyschezia
Childhood Functional GI Disorders:
Mwana/Adolescent
Kurutsa uye Aerophagia - cyclic vomiting syndrome, adolescent rumination syndrome, uye aerophagia.
Abdominal Pain-Related Functional GI Disorders dzinosanganisira:
kushanda dyspepsia
IBS
Abdominal migraine
Childhood functional abdominal kurwadziwa
Childhood functional abdominal pain syndrome
Constipation - functional constipation
Incontinence - kusagadzikana kwefecal incontinence
kuongorora chirwere
Kunyangwe maitiro eRome achibvumira kuongororwa kweFGDs kuve-chiratidzo-kwakavakirwa, mupi wehutano anogona achiri kumhanyisa bvunzo dzekuongorora kuti abvise zvimwe zvirwere kana kutsvaga matambudziko emugadzirirwo anokonzeresa zviratidzo.
mabatiro
Kunyangwe pasina zviratidzo zvinooneka zvechirwere kana matambudziko emugadzirirwo angaonekwa sekukonzera zviratidzo, hazvireve kuti hazvisi izvo. zvinorapika uye zvinogoneka . Kune vanhu vanofungidzira kuti vanogona kunge vaine kana kuti vakaonekwa vaine chirwere chemudumbu chinoshanda, zvichave zvakakosha kushanda nemupi wehutano pachirongwa chekurapa chinoshanda. Nzira dzekurapa dzinogona kusanganisira: (Asma Fikree, Peter Byrne. 2021 )
Physical therapy
Kugadziriswa kwezvokudya uye kudya
Kushungurudzika mupfungwa
Psychotherapy
Mishonga
Biofeedback
Kudya Zvakanaka Kuti Unzwe Zvirinani
VIDEO
References
Dema, CJ, Drossman, DA, Talley, NJ, Ruddy, J., & Ford, AC (2020). Inoshanda gastrointestinal kusagadzikana: kufambira mberi mukunzwisisa uye manejimendi. Lancet (London, England), 396(10263), 1664–1674. doi.org/10.1016/S0140-6736(20)32115-2
Schmulson, MJ, & Drossman, DA (2017). Chii Chitsva muRoma IV. Nyaya ye neurogastroenterology uye motility, 23 (2), 151-163. doi.org/10.5056/jnm16214
Sperber, AD, Bangdiwala, SI, Drossman, DA, Ghoshal, UC, Simren, M., Tack, J., Whitehead, WE, Dumitrascu, DL, Fang, X., Fukudo, S., Kellow, J., Okeke , E., Quigley, EMM, Schmulson, M., Whorwell, P., Archampong, T., Adibi, P., Andresen, V., Benninga, MA, Bonaz, B., … Palsson, OS (2021). Kuwanda Kwepasirese uye Kuremerwa kweInoshanda Gastrointestinal Disorders, Zvabuda zveRome Foundation Global Study. Gastroenterology, 160 (1), 99-114.e3. doi.org/10.1053/j.gastro.2020.04.014
Hyams, JS, Di Lorenzo, C., Saps, M., Shulman, RJ, Staiano, A., & van Tilburg, M. (2016). Functional Disorders: Vana uye Vachiri Kuyaruka. Gastroenterology, S0016-5085(16)00181-5. Advance online kudhindwa. doi.org/10.1053/j.gastro.2016.02.015
Fikree, A., & Byrne, P. (2021). Kutungamirirwa kwehutano hwehutano hwemimba. Mishonga yekiriniki (London, England), 21 (1), 44-52. doi.org/10.7861/clinmed.2020-0980
by Dr Alex Jimenez Health Coaching , udyo
Kune vanhu vari kutsvaga kuwedzera yavo antioxidant, fiber, uye vhitamini kudya, vanogona kuwedzera mapomegraneti pakudya kwavo kubatsira?
Mapomegraneti
Matamba anogona kukudza ndiro dzakasiyana-siyana, kubva pakudya kwemangwanani kusvika kumativi kusvika pakudya kwemanheru, nemusanganiswa wazvo wekutapira zvakapfava, tartness, uye kutsetseka kubva kumbeu dzawo.
Health Benefits
Chibereko chacho chakawanikwa kuva neutano hwakanaka hwevhithamini, fiber, uye antioxidants. Muchero uripakati nepakati une:
Nzira dzekushandisa pomegranate dzinosanganisira:
Guacamole
Isai mupomegraneti arils vasati vashumira. Vanozopa crunch isingatarisirwi inosiyanisa zvinonaka nekutsvedzerera kwe guacamole.
Mesh 2 makotapeya akaibva
Sanganisa mu 1/4 kapu yakachekwa hanyanisi dzvuku
1/4 tsp. munyu
1 Tbsp. ndimu muto
2 clove yegariki - yakagurwa
1/2 mukombe yakakangwa yakachena cilantro
Wedzera 1/4 mukombe pomegranate arils
Anoshumira 6
Nutrition pasevhisi:
144 calories
13.2 gramu mafuta
2.8 gramu emafuta akazara
103 milligrams sodium
7.3 magiramu carbs
4.8 gramu fiber
1.5 gramu mapuroteni
smoothie
Smoothies inopa humwe hutano uye chikafu chine hutano.
Mune blender, sanganisa 1/2 mukombe pomegranate arils
1 bhanana rakagwamba
1/4 kapu yakaderera-mafuta Greek yogati
2 tsp. uchi
Kumwaya muto weorenji
Dururira mugirazi uye unakirwe!
Nutrition pasevhisi:
287 calories
2.1 gramu mafuta
0.6 gramu emafuta akazara
37 milligrams sodium
67.5 magiramu carbs
6.1 gramu fiber
4.9 gramu mapuroteni
Oatmeal
Wedzera oatmeal semapomegraneti anosvetuka kubva kune imwe michero, zvinotapira, uye bhotela zvakanaka.
Gadzirira 1/2 mukombe oats
Isai 1/2 yebhanana yepakati, yakachekwa
1 Tbsp. brown sugar
2 Tbsp. pomegranate arils
1/2 tsp. pasi sinamoni
Nutrition pasevhisi:
254 calories
3 gramu mafuta
0.5 gramu emafuta akazara
6 milligrams sodium
52.9 gramu emakhahydrates
6.7 gramu fiber
6.2 gramu mapuroteni
Bhurawuni RiceImwe nzira yekushandisa matamba iri pamupunga.
Bika 1 mukombe mupunga.
Kanda ne 1/4 mukombe wepomegranate arils
1 Tbsp. mafuta omuorivhi
1/4 kapu yakagurwa, yakakangwa hazelnuts
1 Tbsp. mashizha matsva e thyme
Munyu uye pepper kuravira
Inoita mana servings
Nutrition pasevhisi:
253 calories
9.3 gramu mafuta
1.1 gramu emafuta akazara
2 milligrams sodium
38.8 gramu emakhahydrates
2.8 gramu fiber
4.8 gramu mapuroteni
Muchero weCranberry
Gadzira muto wecranberry muto uye wakaoma.
Mupoto yepakati, sanganisa 12 oz. cranberries itsva
2 makapu pomegranate juice
1/2 mukapu yakaomeswa shuga
Bika pamusoro pekupisa kwepakati - gadzirisa kana musanganiswa ukanyanya kupisa
Kurudzira kazhinji kwemaminetsi makumi maviri kana kusvika mazhinji emacranberries abuda uye aburitsa muto wawo.
Isai 1 kapu yepomegranate arils
Anoshumira 8
Nutrition pasevhisi:
97 calories
0.1 gramu mafuta
0 gramu emafuta akazara
2 milligrams sodium
22.5 gramu emakhahydrates
1.9 gramu fiber
0.3 gramu mapuroteni
Mvura Yakaiswa
Mvura yakazadzwa nemichero inogona kubatsira kusvika pakunyorovesa kwakakodzera.
Isa 1 kapu yepomegranate arils
1/4 kapu nyowani mint mashizha mune inoiswa 1-quart infuser bhodhoro remvura
Sanganisa zvishoma
Zadza nemvura yakacheneswa
Refrigerate kweinenge maawa mana kuti zvinonaka zvinyure
Anoshumira 4
Kushumira kwega kwega kunongopa huwandu hwezvinovaka muviri, zvinoenderana nekuti yakawanda sei muto wepomegranate inopinza mumvura.
Kune chero mibvunzo pamusoro pezvimwe zvinangwa zvekudya zvinovaka muviri kana kuti ungazvizadzisa sei, bvunza iyo Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki Health Coach uye/kana Nutritionist.
Healthy Diet uye Chiropractic
VIDEO
References
FoodData Central. US Department of Agriculture. (2019) Matamba, mbishi .
Zarfeshany, A., Asgary, S., & Javanmard, SH (2014). Pomegraneti ine hutano hunoita hutano. Yepamberi biomedical research, 3, 100. doi.org/10.4103/2277-9175.129371
by Dr Alex Jimenez Gut uye Utachiona Utano , udyo
Kune vanhu vane kugaya uye mamwe matambudziko ehutano, inogona kuramba starch inopa hutano hunobatsira?
Nemishonga starch
Zvokudya zvine sitachi zviri nyore zvinogayiwa nekukurumidza. Izvi zvinotumira shuga yavo muropa, zvichiita kuti uremu huwedzere uye kuwedzera njodzi yechirwere cheshuga nehosha yemwoyo. (Erik EJG Aller, et al., 2011 ) Resistant starch inhengo yechikafu imhando inoshingirira kugaya. Izvi zvinoreva kuti inopinda mudumbu guru uye inopindirana ne gut maruva . Zvokudya zvine starch inoshingirira zvinodarika nemudumbu nemudumbu madiki pasina kubatwa. Muura hombe, vanoviriswa nemabhakitiriya emudumbu anoburitsa zvinhu zvinobatsira kuutano.
Health Benefits
Zvidzidzo pamusoro pehutano hwakanaka huri kuenderera mberi. Masayendisiti arikutsvagira kuti angabatsire sei nehuremu hwekutonga uye hutano hwekoloni:
Weight Management
Tsvagiridzo iri kutanga kuratidza zviratidzo zvekuti zvikafu zvine starch inodzivirira zvinogona kubatsira nekuonda uye kugona kubatsira kubvisa zvirwere zvine chekuita nehuremu zvinosanganisira: (Janine A. Higgins. 2014 )
High cholesterol
chirwere cheshuga
Metabolic syndrome
Mwoyo wepfungwa
Colon Health
Pamusoro pezvo, vaongorori vari kuwana humbowo hwekutanga hunoratidza kuti kuramba sitachi kunogona kubatsira ne: (Diane F. Birt, et al., 2013 )
A prebiotic inokurudzira hutano hwakanaka hwehutumbu flora.
Chirwere chechirwere chechirwere chinoputika chiratidzo kunatsiridza.
Kudzivirira cancer cancer.
Dziviriro kubva kune diverticulitis.
Zvisinei, kutsvakurudza kwakawanda kunodiwa.
Kushandiswa Kwemari
Kufungidzira kuti imarii inofanirwa kudyiwa inotangira painodarika magiramu matanhatu kusvika painodarika makumi matatu. Inofungidzirwa kuti vanhu vazhinji vanodya zvisingasviki magiramu mashanu pazuva, (Mary M. Murphy, et al., 2008 ) Sezvo vanhu vachiwedzera kudya kwavo, zvinokurudzirwa kuzviita zvishoma nezvishoma, kuderedza gasi risingadiwi uye kuputika.
mabhanana
Mabhanana ane utano sosi yestarch isingamiri.
Ndivo vane mari yakawanda kana vasina kuibva.
Mushonga we starch unodzikira kana banana richiibva.
Kana mabhanana akasvibira / asina kuibva asingafadzi, kugadzira smoothie kunogona kubatsira nekunaka.
matapiri
Mbatata dzine mwero wadzo wepamusoro westarch isingaite kana iri mbishi.
Zvisinei, vanhu vanogona kuwedzera kudya kwavo nekubvumira mbatatisi kuti itonhore vasati vadya.
Rice
Kuwanda kwestarch inoshingirira kunoenderana nekuti mupunga wakachena here kana kuti shava.
Zvakafanana nembatatisi, kudya kunogona kuwedzerwa kubva mupunga nekubvumira mupunga kuti utonhorere.
otsi
Kubika oats mumvura, sezvo vazhinji vakajaira kugadzira oatmeal, inoderedza kurwisa starch content.
Yakakungurutswa kana simbi-yakachekwa oats inokurudzirwa seyakavimbika masosi e-resistant starch.
Chickpeas
Chickpeas, inozivikanwawo segarbanzo bhinzi, inzvimbo dzinovaka muviri.
Iwo ndiwo ane hutano sosi yekudya fiber, pamwe nemavhitamini akawanda nemaminerari, uye inodzivirira starch.
Chickpeas dzakabikwa uye/kana dzemumagaba dzine huwandu hwakawanda hwestarch isingamiri.
Vanoenda nemasaladi kana sendiro yekudivi kana snack.
Kune vanhu vane IBS, chickpeas yakacheneswa zvakanaka inoonekwa seyakaderera muFODMAPs kana makhahydrates anogona kuita zviratidzo. (Anamaria Cozma-Petruţ, et al., 2017 )
Zvinokurudzirwa kuchengetedza saizi yekushumira kune 1/4 mukombe.
Taa
Lentils inoshanda senzvimbo ine hutano yeprotein-based based protein.
Zvikabikwa zvinogona kupa sitachi isingachinji.
Vanogona kugadzirirwa mu soups kana side ndiro.
Kubva pachigadziko, vanogona kuva IBS-hushamwari nekunyatsocheneswa uye kugumira kune 1/2 kapu inoshumira.
Bread
Zvingwa zvakasiyana-siyana zvinopa mazinga akasiyana e-resistant starch.
Pumpernickel chingwa chine mazinga akakwirira.
Breadsticks uye pizza crusts ane yakakwirira mazinga.
Vanhu vane IBS vanogona kunge vachishanda kune FODMAP fructan kana gluten protein.
Zvimwe zvinokurudzirwa zvisingaite starch sarudzo ndezviyo tortilla kana artisanal sourdough chingwa chinogadzirwa netsika.
Peas Green
Green peas, kunyange kana yakabikwa, inzvimbo ine hutano hwekudzivirira starch.
Vanogona kugadzirirwa mumasobho kana sendiro yedivi.
Nekudaro, peas dzakasvibirira dzakawanikwa dzakakwirira muFODMAP GOS uye dzinogona kunetsa kune vanhu vane IBS. (Anamaria Cozma-Petruţ, et al., 2017 )
Nyemba
Mhando zhinji dzebhinzi dzakabikwa uye/kana dzemumagaba dzinokurudzirwa kuti dzipiwe starch.
Yepamusoro-soro inowanikwa muchena nebhinzi yeitsvo.
Vanogona kupihwa musobho, sendiro yekudivi, kana kusanganiswa nemupunga.
Bhinzi chikafu chepamusoro-FODMAP uye chinogona kukonzera zviratidzo zvekugaya kune vanhu vane IBS.
Muviri Mukuenzanisa: Chiropractic Fitness uye Nutrition
VIDEO
References
Aller, EE, Abete, I., Astrup, A., Martinez, JA, & van Baak, MA (2011). Starches, shuga uye kufutisa. Nutrients, 3(3), 341–369. doi.org/10.3390/nu3030341
Higgins JA (2014). Resistant starch uye simba chiyero: kukanganisa pakurasikirwa nekurema uye kugadzirisa. Kuongorora kwakakosha mune chikafu sainzi uye hutano, 54 (9), 1158-1166. doi.org/10.1080/10408398.2011.629352
Birt, DF, Boylston, T., Hendrich, S., Jane, JL, Hollis, J., Li, L., McClelland, J., Moore, S., Phillips, GJ, Rowling, M., Schalinske, K ., Scott, MP, & Whitley, EM (2013). Resistant starch: vimbiso yekuvandudza hutano hwevanhu. Kufambira mberi mune zvinovaka muviri (Bethesda, Md.), 4 (6), 587-601. doi.org/10.3945/an.113.004325
Murphy, MM, Douglass, JS, & Birkett, A. (2008). Inodzivirira starch inodya muUnited States. Nyaya yeAmerican Dietetic Association, 108 (1), 67-78. doi.org/10.1016/j.jada.2007.10.012
Cozma-Petruţ, A., Loghin, F., Miere, D., & Dumitraşcu, DL (2017). Kudya mune irritable bowel syndrome: Chii chekukurudzira, kwete chekurambidza kuvarwere! World Journal of gastroenterology, 23 (21), 3771-3783. doi.org/10.3748/wjg.v23.i21.3771
by Dr Alex Jimenez Hutano hwepfungwa , Muviri Pfungwa neMweya
Zvinogona kuomera vanhu uye vatambi kuti varambe vachikurudzirwa, kutonga kushushikana uye kudzivirira kuremerwa. Ko kusimba kwepfungwa uye mafungiro akanaka anogona kubatsira kuwedzera zvingangoita uye mazinga ekuita?
Mental Toughness
Vamhanyi uye vanofarira kusimba vanoshanda pakugadzirisa, kudzidziswa kwehunyanzvi, uye nzira dzekugona. Kudzidzira muviri kunogona kuendesa vanhu kure asi chimwe chikamu chakakosha chekuwedzera kugona kwemitambo kuvaka kusimba kwepfungwa uye kuva nemafungiro akanaka. Sechinhu chero chipi zvacho, kudzidziswa kwepfungwa kunotora nguva, kushanda nesimba, uye kugadzirisa nguva dzose kutsvaga nzira dzekuchinja maitiro ekurasikirwa kana akaipa kune akanaka anogona kuburitsa zvakanakisa.
Mafungiro Anokosha
Kana negativity ikatanga kumira senge kubata nekukuvara, kubvisa zvitendero zvinozvimisa zvinogona kuve zvakaoma, pamwe nekuunza tarisiro yekusimuka uye kubudirira. Kune vatambi kana vanhu vanofarira mitambo yemakwikwi, kukudziridza mafungiro akanaka kuchabatsira ne:
Manzwiro anogona kukanganisa mazano ekushanda kwekuziva.
Masimba emagetsi.
Zvimwe zvekushanda kwemuviri.
Mental Strategies
Kuvandudza Kwemood
Vanhu vanoodzwa mwoyo nemaonero asina tariro vanowanzofunga nezvematambudziko kana nyaya. Kuti ushanduke mumafungiro akanaka ita chimwe chinhu chinokusimudzira, kunyange usingafungi kuti zvichabatsira.
Teerera mimhanzi yaunofarira kana inosimudzira.
Ona bhaisikopo rinokurudzira.
Verenga bhuku remitambo yepfungwa.
Sangana kana kufonera waunoshanda naye kana shamwari inofara uye inofara.
Tamba mitambo yakasiyana yekungonakidzwa.
Tora kuzorora, enda kupaki, famba-famba, uye fungisisa.
Pinda mune zvinokuvaraidza.
Zorora nerapeutic massage.
Positive Self Talk
Kuenderera mberi nekutsvaga kwemitambo psychology kunoratidza kuti kudzidzira kuzvitaura kwakanaka kunogona kuvandudza kuita kwemitambo. (Nadja Walter, et al., 2019 ) Nyanzvi dzezvepfungwa dzemitambo dzinotsanangura izvi kuburikidza nepfungwa yokuti pfungwa dzinogadzira zvitendero, zvinotungamirira zviito.
Kuzvitaura kwakanaka kunogona kutora nzira dzakasiyana.
Focus
Rangarira zvinhu zvinokosha!
Unoziva zvokuita!
Unogona kuzviita!
Iwe une izvi!
Tsvagiridzo inoratidza kuti kutaura kwakanaka kunoderedza kusazvidya mwoyo uye kunowedzera kuzvivimba, kugadzirisa, kugona, uye kuita. (Nadja Walter, et al., 2019 ) Zvisinei, kutaura wega kunoda kudzidzira uye chikamu chemuitiro wenguva dzose kuti kubudirire.
Kuonekwa
Rimwe zano riri kushandisa maekisesaizi ekuona.
Izvi zvinoreva kufungidzira zviitiko zvakasiyana umo makwikwi ari kuitika uye zvinhu zviri kuitika. (Mathias Reiser, Dirk Büsch, Jörn Munzert. 2011 )
Izvi zvinogona kunge zviri kushandisa pfungwa dzese kufungidzira nzvimbo irikuitirwa makwikwi, ruzha rwechaunga, munhuwi, kuti pasi kana dare rinonzwa sei, uye/kana kuti bhora kana chimwe chinhu chemitambo chinonzwa sei.
Uchenjeri ndehwekuti kana uchigona kuzvifunga, unogona kuzviita, kana zvatemwa shandisa nzira dzekusvika ikoko.
Mitambo Injodzi Rehabilitation
VIDEO
References
Walter, N., Nikoleizig, L., & Alfermann, D. (2019). Mhedzisiro yeKuzvidzidzisa Kwekutaura Pakukwikwidza Kuzvidya Mwoyo, Kuzvimiririra, Kuzvida Unyanzvi, uye Kuita: Kupindira Chidzidzo neJunior Sub-Elite Athletes. Mitambo (Basel, Switzerland), 7(6), 148. doi.org/10.3390/sports7060148
Reiser, M., Büsch, D., & Munzert, J. (2011). Simba rinowaniswa nemufananidzo wemota ine reshiyo dzakasiyana dzekuita kwemuviri kune pfungwa. Miganhu mune psychology, 2, 194. doi.org/10.3389/fpsyg.2011.00194
by Dr Alex Jimenez Zvokudya , Gut uye Utachiona Utano
Vanhu vanofanirwa kudya yakawanda fiber kuitira hutano hwakakwana hwematumbo. Kuwedzera avocado pakudya kwavo kunogona kubatsira kuvandudza gut microbe siyana?
Avocado Gut Support
Yakasiyana gut microbiome inobatsira kune hutano hwese. Maererano neongororo ichangobva kuitika, kudya avocado rimwe chete pazuva kunogona kubatsira kuchengetedza hutachiona hwehutachiona hune hutano, hwakasiyana, uye hwakadzikama. (Sharon V. Thompson, et al., 2021 ) Vatsvakurudzi vakacherechedza kuchinja kwakanaka kwemabhakitiriya emudumbu uye kuwedzera kwebhakitiriya yakasiyana-siyana muvanhu vaidya avocado zuva rega rega kwemavhiki gumi nemaviri. (Susanne M Henning, et al., 2019 )
Gut Diversity
Iyo gut microbiome inoreva tupukanana tunogara mumatumbo. Kune anenge 100 matiriyoni ma microorganisms, anosanganisira mabhakitiriya, mavhairasi, fungi, uye nezvimwe, zviripo mudumbu remukati. (Ana M. Valdes, et al., 2018 ) Kuve nekasiyana siyana microbiome zvinoreva kuti muviri une huwandu hwezvipenyu zvakasiyana zvinopa hutano hwakasiyana. Kusave nekusiyana kwakakwana kwebhakitiriya kwakabatanidzwa kune: (Ana M. Valdes, et al., 2018 )
chirwere chemumajoini
kufutisa
Tora 1 chirwere cheshuga
Tora 2 chirwere cheshuga
Chirwere chinoputira chirwere
Chirwere cheCeliac
Arterial kuoma
Atopic eczema
Sei Avocados?
Sangano reMishonga rinokurudzira kudya kwefiber zuva nezuva kubva pamagiramu gumi nemapfumbamwe kusvika pamakumi matatu nemasere pazuva, zvichienderana nezvinhu zvakasiyana sezera. (Diane Quagliani, Patricia Felt-Gunderson. 2016 )
Inenge 95% yevakuru nevana havadyi huwandu hunokurudzirwa hwefiber. (Diane Quagliani, Patricia Felt-Gunderson. 2016 )
Kusanganisira chikafu senge maavocado mukudya kune hutano kunogona kubatsira kusangana nemazuva ese fiber zvinodiwa.
Fruit fiber senge pectin, yakaratidzwa kukurudzira hutano gut microbiome zvakare. (Beukema M, et al., 2020 )
Vatsvakurudzi vanoti izvi zvinogona kunge zviri nekuda kwepectin inobatsira pamishonga inobatsira.Nadja Larsen, et al., 2018 )
Kunyangwe kumwe kutsvagisa kuri kudiwa fiber inotendwa kubatsira kuchengetedza jira rekoloni nekuwedzera kuwanda uye huremu hwechituru uye nekukurumidza kubviswa.
Fibre inowedzera kuwanda pakudya kwemunhu uye inonotsa kukurumidza kwekugaya, izvo zvinoita kuti muviri unzwe wakaguta kwenguva refu.
Yakavandudzwa Gut
Vanhu vanogona kutsigira ine hutano microbiota nekuita zvigadziriso zvidiki mukudya kwavo, kusanganisira:
Kudya michero yakasiyana-siyana nemiriwo ine ganda, sezvo iyi ndiyo iyo yakawanda yezvokudya zvinovaka muviri.
Zvokudya zvakaviriswa seyogati, kombucha, sauerkraut, kimchi, uye kefir.
Kuderedza kushandiswa kwezvikafu zvakagadzikiswa, shuga, uye zvinotapira zvekugadzira.
Zvimwe zvikafu zvezviyo.
Nzira dzekudya avocados dzakawanda dzinosanganisira kuwedzera kune:
smoothies
Salads Sandwichi
Guacamole
Kana makotapeya akawanda anogona kudyiwa asati aibva, anogona kuomeswa nechando.
Peenura wobva waacheka kutanga, wobva waaisa mumabhegi efiriza kuti agare gore rose.
Ivo vakapfuma mumafuta ane hutano, zvisinei, mune mwero, ivo havagone kuita kuti uremu huwedzere.
Vanhu vanogona kushandira kuve neyakasiyana gut microbiome nekuteerera kune chikafu chavanodya. Zvokudya zvakananga uye maitiro ekudya zvinogona kukanganisa marudzi akasiyana-siyana ehutachiona hwehutachiona hunogona kutsigira hutano.
Sarudzo Dzakangwara, Hutano Huri Nani
VIDEO
References
Thompson, SV, Bailey, MA, Taylor, AM, Kaczmarek, JL, Mysonhimer, AR, Edwards, CG, Reeser, GE, Burd, NA, Khan, NA, & Holscher, HD (2021). Kushandiswa kweAvocado Kunoshandura Gastrointestinal Bacteria Kuwandisa uye Microbial Metabolite Kunyanya Pakati peVakuru Vaine Kufutisa kana Kufutisa: Chiyedzo Chinodzorwa Chisina Kurongeka. Nyaya yezvokudya zvinovaka muviri, 151 (4), 753-762. doi.org/10.1093/jn/nxaa219
Henning, SM, Yang, J., Woo, SL, Lee, RP, Huang, J., Rasmusen, A., Carpenter, CL, Thames, G., Gilbuena, I., Tseng, CH, Heber, D., & Li, Z. (2019). Hass Avocado Kubatanidzwa muKudya-Kurasikirwa Kwekudya Kunotsigirwa Kurasikirwa Kwehuremu uye Yakachinjwa Gut Microbiota: A 12-Week Randomized, Parallel-Controlled Trial. Ikozvino kusimukira mukudya, 3(8), nzz068. doi.org/10.1093/cdn/nzz068
Valdes, AM, Walter, J., Segal, E., & Spector, TD (2018). Basa regut microbiota muhutano uye hutano. BMJ (Clinical research ed.), 361, k2179. doi.org/10.1136/bmj.k2179
Quagliani, D., & Felt-Gunderson, P. (2016). Kuvhara America's Fiber Intake Gap: Kukurukurirana Strategies Kubva kuChikafu uye Fiber Summit. American Journal of Lifestyle Medicine, 11 (1), 80-85. doi.org/10.1177/1559827615588079
Beukema, M., Faas, MM, & de Vos, P. (2020). Mhedzisiro yeakasiyana ekudya fiber pectin zvimiro pane gastrointestinal immune barriers: kukanganisa kuburikidza negut microbiota uye yakananga mhedzisiro pamasero edziviriro. Kuedza & molecular mushonga, 52 (9), 1364-1376. doi.org/10.1038/s12276-020-0449-2
Larsen, N., Cahú, TB, Isay Saad, SM, Blennow, A., & Jespersen, L. (2018). Mhedzisiro yepectin pakupona kweprobiotic Lactobacillus spp. mumajisi emudumbu ane hukama nemaitiro avo uye maitiro emuviri. Chikafu microbiology, 74, 11-20. doi.org/10.1016/j.fm.2018.02.015
